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Quick Guide To Reducing Body Fat

Quite to reducing body fat

Successful body fat reduction comes down to 3 key areas: right foods, cut calories and exercise

Everybody wants to have sexy and slim body. Physically it’s one of the sexiest attributes in the opposite sex. It speaks of discipline, will power and health. However many more people try to reduce body fat than actually succeed. 55% of Americans are classified as obese and the American Dietic Association has registered over 30’000 different diets.

Yet, losing weight and reducing body fat need not to be complicated. In fact it’s simple. But it’s not easy. This short overview shows how to lose body fat and covers the three key areas.

Choose the right foods

Picking the right foods is perhaps the most important factor in body fat reduction success. Making improper food choices can lead to craving, motivation problems and generally feeling not so great. The right food choices motivate you, fuel your exercises and make you feel good that you are doing the right thing for your body.

No surprises here. Choose real foods. Foods that are high in nutrients and not too high in calories. That means eating lots of vegetables, beans and legumes, lean means, whole grains and fruits. Avoid processed food and junk food. If it comes in a box, don’t eat it.

Reduce calories

All quality studies on weight loss show that fat reduction is mostly a matter of caloric reduction. No successful and sustainable weight loss has happened without eating fewer calories than you burn.

For long term sustainability aim to eat 500 calories less than what you burn, and never eat fewer than 1100 calories per day. With 500 calorie deficit you can expect to lose about 1 lbs. of body fat per week.

Trying to lose more than this is not sustainable and can actually make you gain weight.


Successful body fat reduction rarely happens without exercise. Exercise boosts your metabolic rate and helps you to burn more calories. And because you burn more calories you can also eat more. Studies have shown that exercise actually reduces feelings of hunger during body fat reduction.

Your exercise regimen should include both cardiovascular exercise and weight training. Cardio is great for burning a lot of calories, but you also need weight training. Weight training helps to prevent muscle loss that usually occurs during weight loss. It also helps to build new muscle that burns calories. That’s why studies have shown that combining both cardio and strength training leads to more weight loss than cardio alone.


Reducing body fat is simple. This post covered the basis. You need to eat real foods. Don’t eat too much. Exercise. That’s it. There’s really nothing more to it. So we can say that reducing body fat is simple. But it’s not easy. It requires patience, delaying gratification and saying no to yourself. And because most people find this difficult they fail in losing body fat. And that’s precisely why it’s worth the effort. Succeed in this and you’ll be one of the few people who stand out of the crowd.

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